with author Heather Frey
how to tackle your change challenge
First and foremost - SET YOUR GOAL.
Whether it’s weight loss, building muscle, building endurance, or just tightening up your fitness, you need to set the goal so you can visualize it. "Kinda" knowing what you want will give you "sorta" results. Make the goal and commit to doing what you need to DO. When you know exactly what you want, you can make the specific changes necessary to achieve that goal.
The Challenge is set up in phases so you can achieve your “fitness in phases” bite size chunks that are manageable and maintainable. Each phase has 4 elements, “Elimination, Add, Habit Shift and Move” so you can begin changing in each area right away. You have 2 weeks in each phase but this Change Challenge is yours. If you want to take extra time to get through a phase, then do. If you feel confident moving ahead before the end of two weeks do, BUT there is no rush, and this isn't a race.
The goal is to Change. The goal is to change your life not just your body, so you can have your health and fitness forever. It takes time to shift habits and create new ones. Racing through the Challenge and moving on before you feel your new habits are formed only has the potential to send you back to the beginning. Remember, focus on what you need to DO to reach your goal, not how long it will take.
There are are 3 ways to tackle your Change Challenge.
1. Start the first week with Elimination, and the 2nd week with Habit Shifting and Adding.
2. Pick one Change from each category - Elimination, Add, Habit Shift and do them all in week 1, do the the other set of changes in week 2.
3. If you're already doing some of the changes listed in your phase, just do the ones that apply to you or you can SWAP by choosing other changes from the
master list or by creating your own change. You may want to cut out late night eating, or overfilling your cereal bowl. You know what you shouldn't be doing, so feel free to include what you know *you* need to change.
•Always include the MOVE category for all the phases.
NOW YOU'RE READY: THE CHANGE CHALLENGE PHASE 1